Wed July 22

Train/Move
Every 2 Min x 3 Sets Each:
1) 40s Max Echo Bike Calories
2) 40s Max Rep Ring Muscle-ups (or pull-ups)
3) 40s Max Rep Toes-to-bar (or knee-raise)
4) 40s Max Reps Double-unders

Warm-up
3 Min Cardio of Choice
2 Sets:
12 Hip 90-90 Transitions
20s/side Copenhagen Plank
10/10 Adductor Stretch
10 PVC or Barbell Muscle Snatch

Strength
Power Snatch —> Snatch
Every 75s x 8 Sets:
2 Snatches, building to 70%

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Stimulus
Strength: first sets will be received above a parallel squat, as you progress through your sets try to receive lower until you’re in the bottom of the snatch

Train/Move: work hard for 40s for each movement. Ideally these are max maintainable reps across the rounds, break them up as needed to maximize reps

Wednesday Weightlifting (29)
3 Sets:
15 Banded Pull-aparts
5-10 Strict Toes-to-bar
30-45s Hollow Rocks
8/8 Single Leg KB RDL

3 Position Snatch: 3 (1 Hang Snatch + 1 Below Knee Snatch + 1 Floor Snatch) @ 50%

Snatch: 4 x 1 @ 70% (As an EMOM)

Snatch Halting Deadlift + Snatch Pull: 3 x (1 + 2) @ 87%

Back Squat: 3 x 3 @ 70%